MEDITERRANEAN BAKED FISH

MEDITERRANEAN BAKED FISH

Good day to you all my Galley Friends.  I hope you are all well and ready for another treat from my little kitchen.  I must admit, that I really have been missing our dear sail boat, and when meal time rolls around I especially miss my very compact but efficient galley. Cooking minimally has become so engrained, that even with more conventional appliances, I still prefer my boat things. Because on the boat I had just one burner to cook on, it’s still a habit to think ahead to what gets cooked first.  Three simple steps for this recipe and the tomatoes gets first dibs. I used a small fry pan to for this step but if you want to cut down on clean up even more you Omnia folks could use the baking pan for this step too.  Simply clean out the tomato mixture after and set aside for step two.

Next comes the potatoes, roasted in my Omnia stove top oven…because I can…not because it’s too hot outside to turn on the oven….just because. I cut up some baby reds, tossed then in oil and sprinkled with seasonings. Roasting takes about the same time as in my land-based oven, results are similar, and I’m using a lot less energy.

And finally the fish gets to hang out in  that yummy mixture, sandwiched between the roasted potatoes and a layer of tangy tomatoes for a few more minutes to give us a dinner full of delicious Mediterranean flavours…all very healthy…all (well, mostly all) cooked in one little pan.

If you decide to try this recipe (and I hope you do), please let me know how it went.  I do enjoy hearing from you.  If you, who are living the minimal life with limited space, have any tips or tricks to share or kitchen tools that you just can’t live without, please share. Also, if you want to give this Kat a challenge, send along more of your recipes for me to try out. I still have a few Friend’s Faves recipe to work through so no rush.

Thanks for stopping by and come back soon to check out what’s cooking.

Mediterranean Baked Fish

Course Main Course
Cuisine Mediterranean
Keyword fish, olives, tomatoes, potatoes, baked
Servings 2
Calories 516kcal
Author www.seasaltgalleykat.com

Equipment

  • Omnia stove top oven (for the ovenless)
  • Small baking pan (for conventional oven users)
  • Small fry pan

Ingredients

  • 2 tbsp olive oil divided
  • 1 clove garlic chopped
  • 1 cup chopped tomatoes
  • 1/2 Cup kalamata olives pitted and halved
  • 1 tsp capers
  • 4 cup baby potatoes quartered
  • 1 tsp dried oregano
  • salt and pepper
  • 1/2 lb white fish
  • lemon wedges and chopped parsely to garnish

Instructions

  • In a small fry pan heat 1 tbsp oil and saute the garlic until fragrant. Add tomatoes and continue to cook until the tomatoes become saucy, about 10 minutes.
  • Stir in olives and capers, then remove from stove
  • Place potatoes in baking pan (Omnia or conventional) and toss with 1 tbsp oil then generously sprinkle with salt, pepper and oregano

For Omnia users

  • If using the Omnia, cover pan and set on pre-heated base plate and cook on high for five minutes then reduce heat to medium and continue to cook for about 20 minutes or until potatoes are cooked and have begun to brown
  • Lightly salt and pepper fish and place evenly over potatoes, top with tomato mixture
  • Cover baking dish and return to heat base plate and continue to cook for 10-20 minutes or until fish is cooked through and flakes easily. This will depend on the thickness of your fish.

For conventional oven users

  • If using a conventional oven, place potatoes in preheated 400 ° oven and roast for 20 minutes or until browned and cooked through
  • Lightly season fish then place over potatoes then top evenly with the tomato mixture.
  • Return to oven and continue to cook for 10-20 minutes or until fish is completlely cooked through. This will depend on the thickness of your fish.

Nutrition

Calories: 516kcal | Carbohydrates: 80g | Protein: 33g | Fat: 9g | Saturated Fat: 2g | Cholesterol: 57mg | Sodium: 933mg | Potassium: 2336mg | Fiber: 12g | Sugar: 6g | Vitamin A: 304IU | Vitamin C: 94mg | Calcium: 116mg | Iron: 5mg

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